A common misconception is you have to be born with speed, agility and quickness or coordination. Anyone can train their body to improve their reactions to environmental stimuli, whether for a competitive athlete or for everyday activities. John M. Cissick writes, "With proper training, a slow athlete can become faster, a fast athlete can become even faster, and a good athlete can become great."
What is Speed and Agility Training
Juan Carlos Santana, a leading expert in health and fitness, says that "this type of training enhances muscle strength, endurance and motor skills." Essentially, coordination, speed and agility training helps develop the basic bio-motor skills for quick reactions and movement efficiency. Most leading experts report that speed, agility and coordination exercises help prevent injuries in athletes and the general population. Speed, agility and quickness drills incorporated into any workout regimen results in increased joint stability. Musculature that reacts and contracts quickly in response to changing forces can better maintain a joint and protect it from the shear and rotational forces that can result in devastating injuries.
Getting Started
Complete at least four to eight weeks of resistance and strength training prior to beginning SAQ drills. Santana recommends warming up for five to seven minutes with activities such as easy jogging, jumping rope, skipping, side shuffles and butt kicks. Always perform SAQ drills at the beginning of your workout. Performing SAQ drills can cause injury and will not achieve your goals. Do not perform these drills more than a couple of times a week. Always give your body time to rest between drills and recover from a workout to prevent injury and burnout.
Types of SAQ Drills
All drills work to build all aspects of SAQ. The drills provided here do not require special equipment. Do each for either time or total repetitions. Rest for at least one minute between bouts. Agility ladders, cones or other equipment can be added as you increase you abilities.
Skaters for Speed and Coordination
Skaters begin by standing with your feet hip-width apart. Balance on the left foot then jump to the right and land on your right foot, stick the landing. Repeat from right to left. Increase speed and distance as you become more proficient at the exercise. Perform five sets of 24 foot contacts.
Squat Jumps for Explosive Speed
Squat jumps work explosive response and speed. Stand with hands behind head in a squat position. Bring your thighs parallel to the floor and explosively jump to maximum height. Immediately repeat the jump upon landing.
Skipping for Power
Skip for height and distance. Swing the arms to provide additional momentum. If you are indoors, you can perform these in a stationary position. You can also skip as if bounding side to side to promote lateral explosive movement.
Quick Feet
Quick feet work is done from an athletic stance. Your feet are a little wider than hip-width apart and knees are bent softly. Standing in place, rapidly "chop" your feet in place. Work to keep your stance in the same position the entire duration of the exercise. Keep the upper body relaxed.
References
- "PT on the Net"; SAQ: Speed, Agility and Quickness Training; Juan Carlos Santana; August 1, 2002
- "PT on the Net"; SAQ, A Developmental Perspective; Tony Reynolds; December 15, 2007
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle, editors; 2000
- "Sport, Speed and Agility Training"; John M. Cissick and Michael Barnes; 2004
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